Herbalife Programme-8 weeks

Hi Fiza,

Re Tips by Email -8 weeks

What Shape are You?

Take a look at this page which covers the main body shapes:
http://www.herbalvitality.info/body-shapes.htm

Do you have the "lower" body shape? Then its recommended that you include lower body workout routines into your exercise programme.

The LA Shape Diet Book provides you with some advice:
http://www.herbalvitality.info/Herbalife/la_shape_diet.htm

There is one chapter "Exercise for Life" which covers aerobic exerise, lifting weights (muscles burn calories,they can be called fat furnaces), planning what to eat before and after exercise.
You can obtain from Amazon or free with special offers
http://www.herbalvitality.info/herbalife-products.htm

Contact me for advice.

br

Alan
Herbal Vitality
Feel Great Every Day
01932 889236
Herbal Vitality

68 Swan walk
Shepperton, Middlesex
TW17 8LY
GB

day 56

brunch
-1/2 plate of rice with indian moon meal for 2
-1 glass of coke
-1 tab of folic acid

dinner
-1 Mc Donalds filet o fish with fries and Coke
-1/4 plate of Indian Moon meal leftover
-1 glass of Coke

supper
- 3-4 clementines

day 55

breakfast
-mee maggi tomyam
-h20

lunch
-6 small bottles og probiotic yogurt

*vomited the whole food out at 4pm.left hungry*

dinner
-1/2 plate INdian Moon meal for 2
-2-3 glasses of Coca Cola

(my tummy can tolerate well with coke and rice. amazing!)

day 54

breakfast
-1 bowl of mihun goreng

lunch
-few mouthfuls of mihun
-1 cup of milo

dinner
-2 slices of black forest made by k.yuli
-bread with tuna mayo
-honey dew

day 53

breakfast
-1 bowl of mihun goreng
-2 slices of bread with tuna mayonnaise

lunch
-1/2 bowl of mihun
-mango juice

petang
-a few mouthfuls of lasagna
-h20

dinner
-kashmir fried chicken
-2 cups of hot coco drink
-a few mouthfuls of kebab tikka chicken

day 52

breakfast
-3 pieces of bread with tuna mayonnaise
-h20

lunch
-1 piece of lasagna
-h20

dinner
-1 piece of lasagna
-h20

Herbalife in rest...

since sy dapat tahu pregnant 22/11/08 hari tu, sy agak keberatan utk meneruskan sepenuhnya weight loss programme ini. sekadar maintenance. harap2 berat badan x naik mendadak selepas stop Herbalife sementara.
bukan apa, sekadar utk menjaga kesihatan ibu dan anak yg sgt dinantikan ini.
akan consume Herbalife again after dapat baby, InsyaAllah...

day 51

breakfast
-1/2 bowl nasi minyak+1 piece of ayam tandoori
-1 cup of milo
-1 tab of folic acid

lunch
-1/2 bowl of nasi minyak+1 piece ayam tandoori
-h20

dinner
-3 small bottles of Danone yogurt
-mee asam laksa
-h20

day 50

breakfast
-1 tab folic acid
-nasi goreng smlm
-h20

mid morning
-1 maggi kari letup
-h20

dinner
-1 bowl nasi minyak+1 piece ayam tandoori
-h20

Herbalife and Pregnancy

Can I take Herbalife before, during or after pregnancy?

Herbalife has a wide range of herbal products and supplements which are formulated for all life-styles or stages. The weight management products around meal-replacement are really just "food"; nutritional rich food which you take to replace or supplement a meal. As such, they can be taken before, during or after pregnancy without fear of any medical side-effects. This is true for anyone unless you have any medical conditions where you're told to avoid any particular ingredients.

Products in the QuickStart program are appropriate for all stages of a normal pregnancy since it comprises of mainly proteins, vitamins and minerals to complete a healthy meal. Thermo Complete (Total Control) can be avoided (not because it's harmful) as it's mainly to suppress your appetite and increase your metabolism; not necessary at a stage where you should be eating more. The Herbal Complex Tablet should also be avoided during the breast-feeding stage unless you like it to reduce your milk production.

The notice on the Formula 1 label concerning pregnant and lactating women consulting their physicians before using the products is a result of a concern that pregnant women not be on a weight loss program during pregnancy - since it is not advisable for pregnant women to lose weight during pregnancy. Pregnancy is a time when the focus should be on the health of the mother and the health of the baby. Prenatal vitamins and a healthy diet are an extremely important basis of prenatal care. Herbalife nutrition products (including Formulas 1, 2, 3) and the targeted nutrition products are not only safe for use during pregnancy, but are used by many pregnant women around the world as a source of great, healthy, nutritional supplementation in addition to a healthy diet.

You can safely use the Herbalife nutritional products (Formula 1/3/Protein Bars/Roasted Soy Nuts) as supplements while pregnant and breastfeeding, but it's not advised that you take the products to actively try and lose weight. When trying to lose weight on the products, we would normally advise you to replace two meals with our nutritious meal replacement shake. While pregnant or breastfeeding you can replace one meal with the shake or have the shake as a health drink snack to enhance your health.

When pregnant and breastfeeding you need extra calories to help your body grow and also produced the required amount of milk. The products can be safely used to enhance your health and to help the development of your baby either while pregnant or breastfeeding.



So suggestion would be to have a large shake:

"For lunch I would make a large shake with Formula 1, Protein Powder, soy milk with fruit and yogurt.

I always made sure I drank 8+ glasses of water each day, which is very important to ensure milk supply.

I had a second shake in the middle of the night for nutrition, energy and additional fluid.

So one large shake and one as a healthy snack.

Its possible to add Formula 1 to whatever you have for breakfast. Also use protein bars and roasted soy nuts as healthy snacks and as an alternative to carb based snacks


Impact of above

Get protein into every meal

Better balance of protein/carbs in diet incl evening meal

Good nutrition 3 times a day to promote a healthy metabolism

Find alternatives to carb based snacks

Drink more water.



br

Alan

Herbal Vitality

http://www.herbalvitality.info

Feel Great EVERY Day

01932 889236

day 49

breakfast
-4 small pieces of home-made brownies
-h20
-1 tab folic acid
-1 tab Formula 2

lunch
-1/4 plate of rice
-1 piece of ayam msk merah
-3 small thai salmon fish cakes
-clementines (4)
-brownies 2 small pieces

dinner
-clementines
-few suap nasi goreng
-h20

day 48

puasa ganti hari ni
7 down, 3 to go

sahur
-shake with soymilk
-150mls low fat milk
-h20
-1 tab folic acid

breakin fast
-1/2 plate of rice+1 piece of ayam msk merah+1/4 plate sayur campur
-200mls low fat milk
-h20
-clementines (4)
-popcorns (while watching tv)

note: baked fudgy brownies today =)

day 47

breakfast
-1 cup of milo
-mee asam laksa maggi
-1 tab folic acid

lunch
-a few tarts
-asam
-h20
-doritos + spring onion dip

dinner
-1/4 plate rice+1 piece ayam msk merah+1/2 plate sayur campur
-h20

*arini saje x amek shake. nak celebrate ;p*

day 46

breakfast
-1 tsp honey+1 pinch of cinnamon
-h20
-2 slices of pizza
-1 1/2 curry puff

lunch
-few slices of mango
-h20
-1 bowl of rice+1 piece of chicken+sayur air
-1 1/2 slices of pizza

*arini, diet lari..*

day 45

breakfast
-1 curry puff (mkn tgh mimpi ke ape?)
-shake
-h20
-1 tsp honey+ cinnamon

lunch
-1 cup of milo
-shake
-1/2 banana muffin

dinner
-minum kuah mee bandung
-h20

supper
-h20
-2-3 slices of medium Dominos' tandoori pizza

New Order

hari ni, aku make order from Herbalife Ireland utk new stock.
the list of item i bought as below:

1 Formula 1 Dutch Chocolate
1 Formula 1 Cappuccino
1 Formula 1 Cookies and Cream
1 Formula 3

as for Fara(Feeza suruh belikan utk fara, her sister)

1 Formula 1 Dutch Chocolate
1 Formula 3
1 Instant tea herbal beverage 50gm Original flavour

the delivery will take about 5 working days. so next week la sampai kot.
x saba nak try perasa baru.

anyway, so far, aku try 2 flavour of F1, chocolate and vanilla.

i like chocolate flavour more than vanilla. betulla org kate, vanilla flavour ni plain je rasa die.
as for choc flavour, aku suke buat banana shake. sedap. ade org suke amek shake ngan plain h20, tapi aku lagi prefer amek dgn low fat milk/soy milk. lagi best. lagi nourished rase die. tp kalau xde susu/soymilk/mls nak bancuh, aku amek ngan plain water jugak. bolehla rase die...x sdp sgt ;p
hehe...

day 44

puasa ganti.
6 down, 4 to go

sahur
-1 tsp honey+1 pinch of cinnamon
-shake (250mls low fat milk+2F1+1/2 F3)
-1 banana muffin
-h20 (almost 1 L)

breaking fast
-guava juice diluted with h20
-small currypuff (5)
-1 bowl of mee bandung dagang(tried new recipe)

supper
-finishing the first bowl of mee bandung
-curry puff
-h20
(lupe nak minum shake time supper sbb dh tertido...)

How Herbalife Change Me?? -1-

so far, baru 42 hari aku consume Herbalife nih.masa pakej Herbalife sampai aritu, ade 2 Formula 1 (vanilla and chocolate), 1 Formula 3, 1 Formula 2, 1 teamix 50gm.masih ade berbaki 1 Formula 1(vanilla), almost full bottle F2(selalu lupa nak makan), 1/2 bottle of F3, dan 2/3 teamix.
so far, setelah hampir 6 minggu (tolak 1 minggu ++ x makan herbalife), terasa juga berbeza hidup ini dgn herbalife.
contohnya:

*sebelum HL*
masa sebelum ambil herbalife, aku begitu seronok kalau gi shopping especially bab makanan. kalau pegi Dunnes Store, nak ice cream, nak chips, nak Sensation (walkers), nak tu, nak ni. semua makanan terasa sedap. semua nak beli. hubby plak layan aje.saya makan, die makan. die makan, sy makan. itu yg seronok shopping dgn hubby. kami x cerewet bab makan.

*selepas HL*
sekarang, kalau gi shopping, mcm x ada apa nak beli. selain dr beli buah2an dan sayur-sayuran, minat kepada junk food semakin berkurang. lagi suka masak sendiri makanan hubby kat rumah,sementelah x kerje sekarang. hubby pon, kalau nak beli apa2 food especially chips, mesti ty sy patut beli ke x. sy memang awal2 lagi bagitahu yg sy diet, sy akan msk chips utk die tp sy x akan makan. jadi, bile bagitau begitu pd hubby, hubby terus x jadi nak beli chips.iyelah, makan sorang2,mane best.
skrg pulak, tgh bersemangat mencuba pelbagai resepi baru, nak tahu mane yg hubby suke,mane yg tak. jadi, bile dh masak kat rumah, kurangla nak membeli makanan kat luar. selain jimat duit, jugak makanan yg dimakan terjamin kebersihannya, dan qualitinya (walaupun kdg2,kandungan nutrisinye kurang sbb xde sayur etc).dulu2 juga, suka sgt ajak hubby makan di luar. bile jumpe kedai muffin, nak beli etc.skrg??tidak lagi. kalau nak makan muffin, buat sendiri. kdg2 buat bekal utk hubby pegi keje.

*sebelum HL*
malas betul nak exercise.lagi seronok surf internet sambil baring di dalam duvet, ataupun makan sambil tengok tv.

*selepas HL*
semakin giat exercise. walaupun kadang exercise itu terlalu ringan. memang aim nak exercise Wii Fit sekurang2 nya 30 minit sehari. sekurang2nya exercise drpd makan tidur,makan tidur. aktivity biasa di musim sejuk ini.

*sebelum HL*
x care sgt psl berat badan/penampilan diri.

*selepas HL*
selalu pk ape pdpt org lain terutamanya hubby psl saya. gemukkah?makin kuruskah?mahu jadikan sebagai perangsang utk terus capai target.

*sebelum HL*
sgt mls minum air msk(plain water). suke sgt soft drink/fruit juice.ie coke, guava/mango/apple juice which are very very sweet.

*selepas HL*
tgh jinakkan diri minum plain water byk2. luckily, i stay at home all day.so, x susah nak gi toilet. xtahulah, rasenye sy ni OAB kot.OAB=OverActive Bladder. biaselah, kalau dh doctor, suke sgt diagnose diri sendiri ;p.kalau minum air sket je pon, sy akan end up byk kali pegi toilet.that is why i need to empty my bladder/not drinking prior to travelling.masalah kat Ireland ni. susah nak jumpe toilet kat tepi2 jalan. tak semua petrol station ade toilet pon.ade sekali tu, terpaksa masuk pub sbb x tahan, x jumpa toilet kat tepi jalan. mmg teruk la..


rasanya cukup itu dulu kot buat ms skrg.terlalu awal utk komen psl berat dan shape. masih jauh perjalanan sy dgn herbalife. tapi kalau org lain boleh kurus,kenapa tidak sy. fizah,gambatte!!!

day 43

puasa ganti lagi arini
5 down, 5 to go

sahur
-1 tsp honey+pinch of cinnamon powder
-h20
-shake

breaking fast
-1/2 sharon fruit
-2 small banana muffin
-nasi lemak with chicken
-h20
-teamix

supper
-x makan shake. dah tertido!!!huhu

(seronok pulak puasa bulan winter ni.x rasa lapar sgt.tahu2 dah nak berbuka. Alhamdulillah...)
berat (by wii fit): 58.4
berat (by ww digital weighing scale: 58.8
i think fasting maybe the reason why i'm 'lighter' today =)

6 weeks

Hi Fiza,

Tips by Email - 6 weeks

Six weeks into the programme, how getting on? Losing inches and/ or lbs then no need to change anything. The key element of this programme is addressing the balance of carbohydrates and protein in your diet. For example, getting protein into every meal. Options if like to accelerate weight loss/inch loss:

Thermojetics- support your metabolism and boost energy levels eg Thermo Beverage. Drink it instead of tea coffee or fizzy drinks(fizzy affect the metabolism). The more you drink the more you shrink! Exercising? Then take it cold 30 mins beforehand and drink it during your walk or workout. Helps to breakdown the body fat as a source of energy.

http://www.herbalvitality.info/aw/thermojeticsbeverage.htm

Thermo Complete - Bad snacking habits between meals? Great for curbing the carbohydrate cravings, works on your shape and gives you vitality. Excellent for shift workers or people with large appetites. Take one/two in between meals - so thats mid morning and mid afternoon.

http://www.herbalvitality.info/aw/thermocomplete.htm

Herbal Complex Tablet- Targets cellulite, fluid retention and inch loss. Lose the inches which collects around the hips, thighs and bottom in women; for men it is the 'bulge' where the waist should be! Eliminates toxic water and wastes that become trapped in the susceptible cells just below the skin.

http://www.herbalvitality.info/aw/formula%203.htm

Contact me with any questions

Alan
Herbal Vitality
Feel Great EVERY day!
01932 889236
Herbal Vitality

68 Swan walk
Shepperton, Middlesex
TW17 8LY
GB

day 42

again,nak puasa ganti arini.
4 down, 6 to go

sahur
-1/2 cup of h20+honey+cinnamon powder
-1/2 sharon fruit(pisang kaki)
-2-3 suap nasik+paprik (entah mengapa,terasa lapar!)
-shake (2F1+1/2F3+250mls low fat milk)
-h20

breaking fast
-1 kotak air mango enjoy
-h20
-1 bowl of nasi lemak + 1 piece of chicken
-clementines
-teamix

supper
-shake
-h20
-1/2 cup of h20+honey+cinnamon

*weight=59.4kg today..aik,naik??huhu)

day 41

nak puasa ganti arini,insyaAllah.
3 down. 7 to go.

sahur
-1/2 cup h20+honey+cinnamon
-1 bowl of tomyam (without rice)
-shake (2F1+1/2 F3+1banana -blend)
-h20

breaking fast
-1 cup of low-fat milk
-1 bowl of rice with paprik
-2 clementines
-teamix
-h20

supper
-shake
-clementines
-h20
-popiah 4(brought home by sayang...)
-1/2 pisang kaki/sharon fruit
- 1/2 cup h20+honey+cinnamon

8 easy ways to lose weight

Lose weight without going on a diet? It's not too good to be true. You don't have to follow a strict diet to get the ball rolling; making these easy but effective changes really can help you lose weight.

1. Learn to Read Labels

To lose weight it is essential to pay attention to food labels. Counting calories is impossible without this skill. You should know how to find a food's caloric content and its serving size. Comparing labels among different foods and beverages is crucial for making the healthier choices required to lose weight.

2. Snack Smart

You can help prevent overeating and maintain blood sugar levels by eating something about every three hours. Getting too hungry will backfire on your efforts to eat healthy and practice portion control.
Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking will help you lose weight.

3. Eat More Grains and Produce

Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They're naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight.

4. Eat Enough, Often Enough

One of the worst ways to lose weight? Meal skipping. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You'll be more likely to overeat or even binge (when you finally do eat) if you do not eat regular meals. Plus your body may go into "starvation mode" if don't eat enough, causing you to maintain (or even gain) rather than lose weight!

5. Drink Plenty of Water

Water helps you lose weight in several ways: If you tend to have a problem with "water weight," drinking more water can help alleviate bloating. Replacing high-cal drinks such as soda with water cuts hundreds of calories. You shouldn't wait until you're feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Proper hydration improves your sense of well-being, which will keep up your motivation to lose weight.

6. Get Moving

It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or riding a bike. Work your way up from 10 minutes to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.

7. Practice Portion Control

Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of foods to your typical helping. You may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for losing weight.

8. Write it Down

What's the first thing I think anyone who wants to lose weight should do? Keep a food diary (like this one ;p). All you have to do is jot down what, when, and how much you eat in a notebook, or you can do it online at a Web site like Calorie Count Plus. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.

article taken from www.weightloss.about.com

15 facts for weight loss newbies

article taken from www.weightloss.about.com. reviewed by me (",)

15 facts for weight loss newbies

1. Your weight affects you in many ways other than your appearance:

Your overall quality of life;
self-esteem;
health risks;
depression;
and physical abilities are also influenced.
Think of all the positive changes you can experience by losing weight.

(as for me, i think being fat obviously affecting my self-esteem and pose me to various of health problems.so, here, identify what is your reason for weight loss and start working on it)

2. You will need to see your doctor for a physical if you haven't had one recently and you really should get her approval before starting a weight loss regime.

(herbalife is proven to be safe, but it is safer for u to consult your own doctor if u are known to have any medical problems before commencing on this product)

3. You should ask yourself these questions as you begin:

Why do you want to lose weight?
Are you truly committed? Do you have a support system set up?
Can you accept mistakes without giving up altogether?

(as for me, the reason i want to lose weight is because i want to be healthy.pretty lame reason, isnt it?but it's the truth. am i truly committed??yes, i am. i have my husband to support me all the way through. i hope mistakes will not make me giving up.)

4. To lose weight effectively, you will have to permanently change four aspects of your life:

1.) what you eat
2.) how you eat
3.) your behavior and
4.) your activity level.

5. You shouldn't set your sights too high (... like losing 30 pounds in a month. Those signs advertising weight loss pills are not true!).

(Small goals (e.g. 5 pounds; 10 percent of your current weight) are far more attainable and easier to stay focused on. )

6. No matter which way you look at it, 3,500 calories cut is one pound lost.
Whether you take in 500 fewer or burn 500 more calories a day, by the end of the week you’ll be one pound lighter!

(it's slow, i know. but u dont want to deprive your body while keeping the fat off your body.your body need nutritients as well.try to reduce the calories intake u take daily, be consistent, and u'll see the result at the end)

7. You won’t stick to a diet that is comprised of foods you do not like. Choose your plan carefully.
Do a trial period before investing a lot of money on something like pre-packaged foods.

(well, i'm really satisfied with herbalife.it tastes great, at least for me. =) )

8. You should ask yourself how long you can live this way. If you can’t imagine staying on a particular plan until you reach your goal weight, try something else.
Going on and off the same plan again and again leads to yo-yo dieting.


9. You need to plan alternative strategies to cope with emotional eating. Many people with weight issues have the habit of eating in response to emotions and stress. Be ready.

10. The dangers of being overweight are real:

diabetes,
high blood pressure,
cancer,
and heart disease
... are life-threatening health risks for the obese. When your motivation wanes, keep these in mind.

(know the potential of above diseases becoming 'your problems in the future' if u do not change.better late than never. better still, better change ur life earlier than later ;) )

11. Factors such as genetics, ethnicity, your environment, your job, physical hindrances from exercising, etc., can affect your weight management efforts. Accept that there are some things you can’t change.

12. Your ultimate goal should be a realistic one. Some of us will never fit into that wedding or prom dress again. Our bodies change with time. Settle for a weight that is healthy for you now, not 15 years ago.

(please keep ur BMI range between 20-25)

13. Diets with too-severe restrictions like too few calories or entire food groups being omitted often lead to binges and uncontrollable cravings. Moderation is the key.

(yeah..it's damn right. be moderate in your eating. there is always tomorrow for your cravings. dont eat up like there's no tomorrow. ;p )

14. Your weight will fluctuate from day to day. Resist the urge to weigh yourself on a daily basis, as doing so will discourage you. Weigh in the same time and day once a week.

(if u cant stay off the weighing scale at all, just measure yourself but do not despair if your weight going up and down day by day. it's normal. that is why it is better to weight yourself once a week at the same time during the day, for comparison)

15. Bottom line: Losing weight isn't easy.
There is no magic pill or quick fix for long-term, healthy weight loss. It’s going to take a lot of discipline and hard work.

But just because something is difficult, it’s not impossible. The fact is ... You can do it!

day 40

breakfast
- 1 tsp honey + 1 pinch cinnamon powder
- shake with 1 banana
- h20
- 1 bowl of chicken soup
- many 'cubit's of home-made meat burger

mid morning
- clementines (2)
- 1/2 pain au chocolat
- teamix 400mls
- h20

lunch
- tomyam
- h20
- teamix

tea time
- 2 clementines

dinner
- shake
- h20
- 1/2 cup of water+2 tsp honey+1 tsp cinnamon mixed together

*my weight today 59.1 kg (by wii fit)...huhu *
pasal makan byk arini nih??huhu...

Wii Fit

well, while i was reading below article from www.netdoctor.co.uk, i came accross this article on new technology used for weight loss. among discussed,power plate,suunto,tread climber,trixter xdream, plus wii fit and slender tone products.

as i'm using wii fit to exercise, it interests me to know their evaluation on wii fit, whether it lives up their expectation.
anyway,here is the review.

Wii Fit


What is it?
The Wii Fit is essentially a keep-fit computer game that works on a Nintendo Wii games console.

It instructs you to perform exercises on a balance board and then tracks your movements and gives you feedback on your performance.

It also calculates your BMI, allows you to set goals, charts your progress and calculates your fitness age. As you progress through the game - and your fitness improves - you unlock more challenging moves.


What does it work?
Different options allow you to select your focus. Choose from yoga, strength training, aerobics and balance games, depending on your goal.


How often?
The balance games and aerobics could be done every day, whereas yoga and strength training are better done every other day.


Does it work?
Highly motivating, it can be a great way to get exercise-phobes off the sofa.

The balance games might help prepare you for activities like windsurfing or skating, where balance is crucial.

The aerobic exercises are limited to stepping and imaginary hula-hooping - neither of which are particularly good for weight loss.

The strength training exercises would benefit from added resistance, and the yoga can't compete with having a qualified instructor on hand to correct your technique.

Enjoy the fun but be aware of its limitations and don't see it as an alternative for regular exercise - the real thing will always be more effective.


Cost

£69.99 for Wii Fit and £189.99 for Wii games console
( well, we bought it for 80 euros)

hm..i think i like wii fit a lot. since the weather outside is colder and colder by day (now is winter), i'd rather stay inside the house all day. and with wii fit, i can exercise in-door, without having to expose myself to raynauld phenomenon being in cold weather outside. well, i'm actually lazy to get ready to go outside.haha...hibernation is in progress (",)

How to lose weight the healthy way

good article,taken from www.netdoctor.co.uk

How to lose weight the healthy way


Reviewed by John Pillinger, GP


The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise.

For example, someone who has not exercised for years should not rush into running miles a day or pounding the treadmill. Not only will the struggle to do so leave you feeling disheartened and demotivated, you're also far more likely to injure yourself and set your fitness levels back further.

The same goes for people who suddenly start starving themselves. Diets that severely restrict calories or the types of food 'allowed' can lead you to be deficient in the nutrients and vitamins that your body needs.

So if you need to lose weight, what should you do?

Energy needs and weight loss

Your body uses food for energy. It stores any excess energy as fat. This means if you eat more food than your body needs for daily activities and cell maintenance, you will gain weight.

To lose weight, you need to get your body to use up these stores of fat. The most effective way to do this is to:


-reduce the amount of calories you eat
-increase your levels of activity.


This is why experts talk about weight loss in terms of diet and exercise.

Introduce changes gradually

Small changes can make a big difference. One extra biscuit a week can lead you to gain 5lb a year – cut that biscuit out of your diet and you'll lose the same amount.

You are also more likely to stick to, say, swapping full-fat milk for semi-skimmed or making time for breakfast each morning than a diet that sets rules for all foods.

You should think of weight loss in terms of permanently changing your eating habits. While weight-loss goals are usually set in term of weeks, the end game is to sustain these changes over months and years.

Increase your activity levels

Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight.

No matter if you hate gyms - even light exercise such as a short 20 minute walk will be beneficial if done most days of the week.

Every single time you exercise more than usual, you burn calories and fat.

There are lots of ways to increase the amount of activity you do. Team sports, racket sports, aerobics classes, running, walking, swimming and cycling will all improve your fitness levels.

Find something you enjoy that's easy for you to do in terms of location and cost. You are then more likely to build it into your routine and continue to exercise, despite inevitably missing the odd session through holidays, family commitments, etc.


Get out and about at the weekend. Leave your car on the drive and walk to the shops. Try to incorporate longer walks into outings to the park, coast or countryside and take a picnic so you are in control of what you are going to eat that day.


Every extra step you take helps. Always use the stairs instead of the lift, or get off the bus a stop before the usual one and walk the rest of the way.


Use commercial breaks between TV-programmes to stand up and do exercise, or consider using an exercise bicycle in the living room while watching your favourite programme.


Reduce your calorie intake


What is overweight?

Doctors use BMI to assess weight.
A BMI of 18.5-25 is healthy.
If you have a BMI of more than 25 you are overweight.
Over 30 is obese.
Over 40 is morbidly obese.
To calculate your BMI, you'll need to know your weight in kilos and your height in metres, then follow the example below.
1. Multiply your height by itself, eg 1.7x1.7= 2.89.
2. Divide your weight (eg 80kg) by this figure.
3. 80 ÷ 2.89= 27.7.
27.7 is the BMI.


If you are overweight, you can't continue with your current eating habits.

It's not possible to reduce body fat while eating lots of food, cakes and sweets. This doesn't mean you can never have any treats, but you need to learn how to limit these foods to small quantities - say, for special occasions.

In terms of weight-loss, you can get your body to use up existing stores of fat by eating less and making healthier choices.

This doesn't mean crash diet (anything less than 1500 calories), which usually ends up with you either getting weaker or giving up in desperation. Quick-fix diets can lead to a yo-yoing effect of drastic weight loss followed by weight gain, resulting in a vicious cycle.

There are no shortcuts to losing weight in a healthy and reasonable way.

Eating 300 to 500 calories less per day should lead to a loss of between one and two pounds per week. This is a realistic target. It may seem slow, but would add up to a weight loss of more than three stone in a year.

Fat contains the most amount of calories out of all the food types (protein, carbohydrates), so a good way to achieve this is to cut down on fatty foods and eat more wholegrain bread, fruit and vegetables.

Below are ways to reduce calorie intake without having to alter your diet significantly.


Replace fizzy drinks and fruit cordials with water.
Swap whole milk for semi-skimmed, or semi-skimmed for skimmed.


Eat less lunch than usual. For example, make your own sandwich and limit the use of margarine/butter and full-fat mayonnaise (store-bought sandwiches often contain both).


-Stop taking sugar in tea and coffee.
-Have smaller portions of the food you enjoy.
-Avoid having a second helping at dinner.
-Cut out unhealthy treats such as confectionary, sugary biscuits and crisps between meals.
-Cut down on beer and alcohol.


All these things will influence your health in a positive way.

Finally, don't be tempted to skip breakfast – or any meal to lose weight. While skipping a meal will reduce your calorie intake for that hour, it will leave you much hungrier later on.

Not only are you likely to overeat to compensate, but you'll often make bad choices to fill the gap: a cereal bar is not as healthy as a bowl of cereal or as filling, leading you to 'need' something extra for lunch.

Irregular eating habits also disrupt your body's metabolism, which makes it harder to lose weight in the first place.

Write down your plan


Food diary

If you're not sure what's wrong with your diet, try keeping a daily diary of everything you eat and drink.
You can use a notebook or an online diary.
At the end of the week, review your entries for problem areas.
Look out for processed foods, alcohol, fast food, roasts, creamy sauces and fried foods.
If your diet seems largely healthy, look at portion sizes.
If you're not sure what's meant by 'healthy diet', read our series on nutrition.


Once you've decided on what changes you're going to make, write them down. For example:


Week 1
Exercise: one 20 minute walk every lunch hour.
Alcohol: none in the week, two small glasses of wine on Friday, Saturday, Sunday.
Food: no chocolate or biscuits in the week, choose healthy snacks such as fruit, trim all fat from meat, eat no fried or fast food.

Once you start your plan, weigh yourself once a week before breakfast. Keep a record of this weight and see if a pattern develops.

You could use a table like the one below to keep track of your goals, marking your progress for each day with a tick or a cross.

Be patient and persevere

It might take a week or two before you notice any changes, but they will steadily appear. After the first month you will be able to see the results and measure them in terms of looser fitting clothes.

Keeping your motivation up is one of the most difficult aspects of dieting. There will be days when healthy eating goes out the window and there will be weeks where you may not lose any weight – or put a little back on.

This is normal for everyone – dieters or not – so don't let it undo your plans for a slimmer you. You're not doing anything 'wrong', but you may need to look at your plan. Do you need to increase your activity levels? Make a few more changes to your diet? Put more effort into sticking to your current plan?

The other side of this is to make sure you celebrate your goals. While there is joy enough in stepping on the scales and seeing them dip lower, be sure to mark long-term progress with a reward such as new clothes or a night off from housework.

Celebrating is also a way to involve your nearest and dearest – it's up to you whether you want their encouragement in the form of gentle reminders not to eat certain foods, but support from other people can get you through the bumpy patches.

Health benefits of weight loss

Studies show that overweight women who lose between 10lb and 20lb halve their risk of developing diabetes. For men, the risk of heart problems reduces considerably.

Generally, we gain weight as we age. A few pounds over the years are not a problem, but people who gain more than 20lb compared to their weight as an 18-year-old will rapidly increase their risk of health problems due to that extra weight. In particular, women increase their risk of heart attack and double their risk of dying from cancer.

It may seem like these are problems to worry about in the future, but time flies by and tomorrow becomes today. By keeping your weight in the healthy range, you are less likely to be troubled by illnesses in your later years.

day 39

breakfast
- shake with 1 banana
- h20

lunch
- nasi ayam
- 2 clementines
- 1 1/2 sharon fruit(pisang kaki)
- h20

dinner
- 1 1/2 pain au chocolat bought from Aldi
- h20
-1/2 bowl of sup ayam
-1 tspn honey+1 pinch of cinnamon powder

masak nasi ayam utk hubby.msk special since dh seminggu x msk betul2 utk hubby.especially nasi dishes.

day 38

breakfast
-shake

lunch
-1 fish steak with white sauce
-maggi kari letup
-h20+teamix

dinner
-shake
-h20
-teamix

late night
-ratah ayam+minum sup ayam (lapar kot.dh 2 hari x mkn nasi)

*happy-smlm hubby kata badan dah nampak ade shape sket.dulu, 'kurang' shape.heheh. ape2 la hubby.yg penting, sy cantik utk suami.niat kene betul. hehe.bukan nak menunjuk2 (err...kecuali menunjuk2 dkt kak ann ngan che' aa...sbb diorg asyik perli suruh kurus) hehe..*

weight today:
59.5 (by ww weighing scale)
58.9 (by wii fit)
heheh...hoping to maintain 58 kg for the moment.
aim for 55kg by dec 31st.
and 42 kg by the time going back to m'sia for good. insyaAllah.

weight measurement

Oct 15 (day 8)

Current weight:60.7
Body Mass Index: 27.8 ( 'a bit' overweight though)
Body Fat (weight): 22
Body fat (percentage): 36.1% (high)
body water H2O percentage: 46.6% (low)

Nov 13 (day 37)

current weight: 58.9
BMI: 26.9 (overweight)
body fat (weight): 20.8
body fat (percentage): 35.3 % (still high)
body water h20 :47.2 (good)

yeay...it's improved...this is the benefit of using digital weighing scale, leh check utk semua...anyway,i'm happy (",)

day 37

lunch (at 3pm)
-shake
-2 mouthfuls of fish (lebihan syg mkn smlm)

dinner
-ikan with white sos
-h20

supper
-shake
-beberapa cubit chunky chewy cookie
-ikan with white sos
-h20

day 36

lunch
-shake

dinner
-400 mls teamix+1 multivitamin tab
-1 tin of weightwatchers mushroom soup with 1/2 bread
-1 cubit chunky chewy cookie
-1 Salmon steak
-h20

supper
-shake

5 weeks...

~received this from my coach today~

Dear Fiza,

On Track? Losing inches and or lbs/kgs?

Eating out? What are the options?

So you are making good progress but you will be eating out alot in the coming weeks. Parties, holidays, family gatherings?

- Look for options on the menu containing protein. Increase the vegetables/ salad and watch the carbs. So 1/ 2 vegetable, 1/ 4 protein, 1/ 4 carbs. Do you have to stick to these proprtions all the time? No, just a guide..the key is to try to get protein into every meal.

- Potential diet-busting dinner coming up? How about taking a mini shake, half a shake before hand. This may save hundreds of calories. Protein helps to switch off hunger signals in our brain quickly. Having protein before other foods can help blunt your appetite!

-Trip to the Chinese? Then option to take Fibrebond 30 mins beforehand and as it assist in the emulsification of fat for digestion. It attracts the bad saturated fats. It deals with the fats we eat, not what is already on the body!

- On Holiday? Then you can take Formula 1 Sachets with you. Set an objective to try and maintain your weight over the holiday period. Take F1 in place of one meal?

For general diet advice, see:

http://www.herbalvitality.info/articles/how-to-increase-your-metabolism.htm

Get in touch with any queries..

br
Alan
01932 889236


Herbal Vitality

68 Swan walk
Shepperton, Middlesex
TW17 8LY
GB

Day 35

breakfast
-shake

lunch
-chikken tikka (bought last night)
-chikken bajji (indian moon-1 piece)
-h20
-mashmallows

dinner
-1 big fat chunky chewy cookie
-1/4 plate rice with indian moon dishes
-800mls teamix

day 34

lunch
-shake

dinner-
-1/2 plate Indian Moon
-H20
-mashmallows
-1/6 tin of seven up

Weight Loss basic

Weight Loss Basics

Eat Slowly and enjoy your food. Do not skip meals or shakes! Skipping meals can result in headaches or binge eating.


Drink at least 8 glasses (64 ounces) of plain, fresh water daily. This is in addition to other liquids you drink which may include low calorie beverages like herbal teas, decaffeinated coffee or diet sodas. Not drinking enough fluid can lead to dehydration, a common cause of headaches. Keep in mind that alcoholic beverages and fruit juices are high in calories and if used in excess can sabotage your weight loss effort.


Keep high-calorie sweets and desserts (like cake, cookies, ice cream, and dried fruits) as well as fried and fatty foods out of the house. Also avoid products made with white flour such as white bread, rice and pasta even low-fat or non-fat cookies.


Eat plenty of high-fiber foods including a minimum of 2 cups of garden salad daily along with plenty of dark green and yellow vegetables. Snack on fresh vegetable sticks. Also include 1-2 pieces of fresh fruit daily as snacks. Fiber promotes a natural, healthy colon.


For your main meal, starchy servings should include whole grain, complex carbohydrates such as whole-grain breads and pasta, brown rice, corn, potatoes, beans and lentils.


Season your foods with herbs, garlic, pepper, vinegar or lemon rather than salt. Avoid high-sodium soups, frozen entrees and vegetable juices.


Weigh and take measurements only one time per week. Body weight can fluctuate on a daily basis, so frequent weighing and measuring can lead to unwarranted frustration.


Use the Weight Management Programs to lose weight and to maintain your desired weight. Refer to this guide if you find yourself gaining back weight or returning to poor eating habits.

day 33

brunch
-1 plate kueytiow goreng
-1 cawan milo

dinner
-1/4 plate kueytiow
-1 cawan milo
-1 glass of tea susu
-h20
-mash mallows..besh

no shake for today.terlupa...and mls nak bancuh,huhu.esok, back to normal diet,insyaAllah...

day 32 sabtu 08/11/08

breakfast
-1 slice of dominos pizza (chicken tandoori)
-h20
-1 roti canai
-raspberry-pear juice (1 glass)

lunch
-1 1/2 pieces of chicken hut
-1 glass of coke
-chips

dinner
-1/2 plate nasik ngan sweet sour chicken+ikan kicap+telur dadar kak aini mas.
-h20
-1/2 plate nasik lemak kak lin asyik
-1/2 chicken tikka kebab.

huhu...2-3 hari miss herbalife.asyik mkn je bile away from rumah. my recent weight which i took just after i arrived home: 61.0 kg.huhu...sia2 diet aku sebelum ni.kene detox esok...

day 29

breakfast
-shake with low fat milk
-clementines
-1/8 piece of apple pie

lunch
-clementines
-1/6 plate of rice with 1 piece of sardin

dinner
-meat pie
-teamix

day 28

breakfast (at 2am...sambil msk bekal utk hubby 2morrow)
-1/4 rice with 2 pieces of chicken
-2 clementines
-teamix+h20

lunch
-shake with low fat milk
-teamix
-h20

dinner
-1/4 rice with 1 piece of fried chicken
-few potatoes masak pedas
-2 roti
-2 apples
-clemenetines
-h2o

day 27

breakfast
-1 ketul kecik ayam kari pakistan
-1 easipeeler clementines

lunch
-shake
-h20
-clementines

dinner
-shake
-1/2 bread
-clementines
2 apples

day 26

breakfast
-abehkan slice pizza smlm( sket je, tp sbb bks mulut i, ;p)
-1 slice of banana cake
-h20

lunch
-shake
-h20

dinner
-few mouthfuls of chocolate brioche (beli from Aldi)
-1/4 plate of rice with kari ayam pakistan ( i tried this new recipe.best jugak!)
-3 easipeelers clementines
-magnum ice-cream
- few spoons of Vanilla ice cream bought from Aldi ( we found Aldi in Cork, yehaaa!)
-teamix

:::: makan banyak lagi.terukla aku ni....bile nak betul2 strict with myself..huhu::::

day 25

breakfast
-2 bowls of soto (kes terliur ngan hubby ;P)
-h20 and teamix


lunch
-shake
-3 easipeelers oranges
-1 slice of banana cake
-h20

dinner
-3 pieces from large domino's pizza
-h20

huhu...seronok mkn pizza smlm...hehhe...

day 24

breakfast
-shake
-h20

lunch
-i slice of home-made apple pie
-keropok sira (1/4 of plastic bag)
-h20+teamix
-2 bowls of soto

dinner
-shake
-h20

hari ni msk apple-pie ngan soto. tetibe terlebey rajin arini...;p
hubby berselera betul makan soto. suke...

day 23

breakfast
-nasi 1/2 plate+ ayam 2 pieces
-easipeelers oranges 3

lunch
-shake
-3 small pieces of chicken
-apples
-oranges
-teamix
-h2o

dinner
-shake
-h20

arini, x msk dinner.makan yg smlm je. msk kek pisang arini sbb nak abeskan pisang yg dh lembik. harap2 menjadi.

day 22

breakfast
-1 potato croquette

lunch
-shake
-H2o
-teamix

dinner
-nasi+ayam 2 pieces
-H20+teamix

supper
-shake
-H20 + teamix

agak tunggang langgang menu makan arini =(

My weight when consuming Herbalife...

07/10/08 (day 01): 61.o kg
20/10/08 (day 13): 59.8 kg
20-27/10/08: diet tunggang langgang.travel etc. weight: 61.0 kg
28/10/08 (day 21): 60.5
29/10/08 (day 22): 59.9 (plan nak wat detox,harap2 berjaya)<-- x jadi.makan lunch jugak coz hungry after went home from shopping.huhu
30/10/08 (day 23): 59.7
31/10/08 (day 24): 59.7
01/11/08 (day 25): 60.3(aisey...naik plak..huhu)
02/11/08 (day 26): 59.4 (yeay...turun...tak sangka after bingeing food smlm, lagi turun,hehe)
03/11/08 (day 27): 59.8 (huhu..naik balik)
04/11/08 (day 28): 59.8
05/11/08 (day 29): 59.8 (apasal weight xturun2 ni?aku nak period mungkin)
06/11/08 (day 30): x timbang
day 31: x timbang
day 32: 61.0
day 34: 58.7
day 35: 59.3 kg ( weighed using wii fit)
day 36: 58.1 (after bgn tido...mmg x caya)
day 37: 59.7 (naik balik...huhu)
day 43: 58.8 (sebab puasa kot ;p)
day

day 21

breakfast
-shake with soy drink and 1 banana

lunch
-3 big potato croquettes
-1000mls H2O
-1000mls teamix

dinner
-shake
-h2o

i cooked potato croquettes for the first time today.saje nak abeskan potato yg beli aritu. lps ni, xyahla beli lagi sbb dh tahu wat camana. lebih kurang mcm begedil je cara nak buat die...x susah pon...

day 12 until today...

huhu...
since i've been away from home for the past week, my diet had not go on as planned. it has ruined! the week before that, byk giler open house, my diet also has turned topsy turvy because of that. balik dr travel, went for interview and was served by a lot of home-made and restaurant food lagi...so, no herbalife at all last week...terukss!!!

day 11

breakfast-

shake with one banana
1 muffin

lunch
1 icecream stick
few easipeelers oranges

dinner-
popiah 3 (trying to finish it in order to clean up the plate)
nasi with gulai ayam palembang (just tried new recipe =) )
6-7 oranges (i like orange)

supper-
few mouthfuls of Coco-pops cereal
few tulip tart cookies (biskut raya ;p)
huhu....my diet is ruined today =(

Day 10 Herbalife...

sahur-

1 bowl of tom yam yum yum
2 scoops of F1 + 1/2 scoop of F3 in 400mls H2O

breaking fast-
3 bowl of tom yum with 2 spoons of rice
4 big popiah
250mls H2O

2 scoops F1+ 1/2 scoop of F3+300mls of Low Fat Milk.

pasni,nak minum teamix la plak...terasa byk plak mkn...

berat when fasting:59.6
berat after breaking fast: 60.4..huhu

Day 9 Herbalife

Sahur-

nasi lemak (only small portion)
250 mls H2O

Breaking Fast-

tomyam with small portion of nasi lemak
popiah (3) huhu...
1 peanut butter muffin
a few slices of honey dew
400mls H20
400mls Apple Juice
400mls H20 + 2 spoonful of F1 + 1/2 spoon of F3

later on, maybe nak minum air lagi kot.

weight b4 breaking fast: 59. 8
weight after breaking fast: 61.0
huhu...(maybe sbb minum air byk kot ;p, saje nak sedapkan hati)
hehe